Spandex & Wine

Rethinking The Food Pyramid: What To Trust And What To Ignore

The latest flip of the food pyramid sparked a lot of reactions in our feeds, and for good reason: it reflects how nutrition advice can swing from one extreme to the next. We take a clear-eyed look at why those swings leave people confused and hungry, and we map out a steady, practical approach to protein, plants, and sustainable habits that actually fit real life. You’ll hear how a simple protein baseline can stabilize appetite and energy, why spacing protein across the day matters, and how to use satiety as your most honest progress marker. We revisit insights from past guests with different viewpoints, from nutrient-dense plant strategies to protein-forward frameworks, and pull out principles that work regardless of diet label. Expect straightforward numbers you can test right away, like aiming for 0.6 to 1.0 grams of protein per pound of body weight for most people, and up to 1.2 if you’re training hard. We also address the fear of “too much protein,” why many women in midlife actually under-eat it, and how resistance training turns protein from a number into real results. Rather than outsource your choices to trends, we share a flexible plate method and quick meal ideas you can repeat on busy days: think Greek yogurt with berries and hemp seeds, chicken with quinoa and frozen veggies, or tofu stir-fry with rice. The goal is balance without overwhelm, combining protein, colorful plants, whole grains, and healthy fats in portions that match your body, schedule, and preferences. If you’re ready to stop chasing fads and start listening to your own signals, this conversation gives you the tools and confidence to move forward. Enjoyed the episode? Follow Spandex and Wine, leave a 5-star review, and share it with a friend. Want coaching support to personalize your plan? Email info@spandexandwine.com or text 913-392-2877 to get started. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

I Didn’t Quit; I Recalibrated And Came Back With Clarity

Ready for a fresh start that doesn’t demand more hustle? Robin returns after a short pause to share a candid reset: stepping away to rest, listening to her body, and choosing alignment over noise. The conversation is warm, honest, and practical—an invitation to build a wellness routine that feels sustainable, joyful, and real. We dig into the pressure of over-scheduling and how chasing constant output can quietly drain your energy and joy. Robin unpacks why she moved from a packed guest lineup to focused topics and more presence, turning the show back into a genuine conversation. Gut health takes center stage as a foundation for energy, mood, and cravings; you’ll hear why willpower is not the fix when fatigue and joint pain flare, and how thoughtful support can stabilize your day. Expect more straight talk about routines that actually work, less perfection theater, and more tools you can put to use right away. Joy becomes the north star—redefined as peace in your current circumstance, not just a fleeting high. That shift shapes how Robin approaches the year ahead: no rigid resolutions, just clear intentions, steadier rhythms, and small habits that protect peace. Faith practices like reading the Bible and learning to pray add grounding, offering a calmer response to life’s surprises. You’ll also get a preview of upcoming guests, an open line for listener stories and intentions, and an invitation to help rebuild the community with your voice and your wins. If alignment over hustle speaks to you, press play, subscribe or follow so you never miss an episode, and share this with a friend who could use a reset. Drop us your 2026 intention or a recent win—your stories keep this community strong. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

How To Reset After Cookies, Wine, And Chaos

Holidays have a way of turning the kitchen into a cookie minefield and routines into wishful thinking. We get it—and we’re not here to guilt you into a celery cleanse. We’re sharing a path back to steady energy, clearer choices, and real momentum so January doesn’t feel like a crash diet in disguise. We unpack why resolutions tend to fail by day two and show how simple systems—daily reminders, clear workouts, weekly progressions, and real accountability—beat extreme plans every time. You’ll hear how to set a personal goal that fits your life, dial in cleaner eating without perfection, drink more water, cut back on sugar and alcohol at your pace, and build consistent movement that doesn’t demand all your free time. We also lay out two routes: the 30-day refresh for a gentle reset that meets you where you are, and the total reset for those who want gut support plus a three-day, nutritionally supported fast designed to reduce bloating and inflammation without the crash. If you’re feeling bloated, tired, or off track, this conversation is your permission slip to enjoy the season and still choose a supported plan. We talk pricing, timing, and how to start, but the heart of it is simple: you don’t need a “new you,” just the right structure and a cheerleader who won’t disappear after the sale. Expect practical tips, honest encouragement, and a plan that turns progress over perfection into daily action. Ready to feel supported instead of shamed? Follow the show, share this with a friend who’s living on holiday snacks, and message us to claim your spot. Let’s make January steady, sane, and stronger—together. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

From Car Designer To Fitness Innovator: James Blake’s Journey To A Hypertrophy-Detecting Wearable

CLICK HERE [https://www.aonar.tech/] for James' webstie What if your watch could tell you when your set actually triggered muscle growth? We sit down with designer-turned-founder James Blake to explore how heartbreak, grit, and a lifetime of making useful things led to a new wearable that detects hypertrophy so you can stop guessing and start progressing with confidence. James’ path is anything but linear: car design in the Bay Area, yacht projects in Miami, medical devices, and a turn into UX after building a language app to help his Native American children learn their heritage without written records. That project expanded to the Gathering of the Tribes and helped preserve dozens of languages. The same human-centered approach now powers his fitness tech: a watch and app that read the signals that matter for building muscle, making intensity visible for lifters who train alone, rebuild after trauma, or just want proof their effort counts. We unpack how this tool differs from recovery-focused wearables, why so many people undertrain without realizing it, and how a real research partnership with Wartburg College is shaping validation, age adjustments, and user testing. James shares the pilot plan with the Country Club of Leawood, an unexpected early signal related to migraines, and a product philosophy that favors empowerment over subscriptions. The brand name—AONAR, Gaelic for lone wolf, resilience, and strength—reflects the mindset of showing up when life is heavy and the gym is your refuge. If you’ve ever felt intimidated on the gym floor, you’ll hear practical encouragement and a simple truth: most people are in their own head, not judging you. Come for the story of resilience; stay for the science of training smarter. Subscribe, share this with a friend who lifts, and leave a review to help more people find tools that turn hard seasons into strength. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

Healthy Treats, Happier Pets & Giving Back w/ GivePet

What if your dog’s favorite treat also fueled a shelter dog’s second chance? We sat down with Chris and Christy Dennis, the duo behind GivePet [https://givepet.com/], to explore how one small bag can create big, local change. Their promise is simple and powerful: for every purchase, treats go straight to a rescue or shelter chosen by the store you buy from, helping with daily training, socialization, and stress relief when it matters most. We dig into how GivePet [https://givepet.com/] crafts truly human-grade treats using rolled oats, honey, flax oil, mango puree, and applesauce, with many formulas cold pressed to preserve nutrients. They recently upgraded recipes to remove fillers and swap vegetable oil for coconut oil, keeping ingredient lists clean and purposeful. From product names and standout packaging to trusted retail partners, Chris and Christy have built a brand that pet parents recognize on shelves and feel good about supporting. The conversation also looks ahead: expanding into toys, interactive enrichment, and potential supplements for hip and joint or skin and coat health. With distribution across all 50 states and now Canada, plus a new website on the way featuring subscriptions and smarter marketing, Give Pet is poised to grow its mission without losing its local roots. Along the way, we talk about personal wellness, family routines, and why longevity and mental health shape how they run the business and the products they make for our pets. If you care about rescue adoption, clean pet nutrition, and supporting community shelters with every purchase, this story will land right in your heart. Grab the link to givepet.com, check the holiday promo, and treat your pup while helping a shelter dog train for their forever home. If this conversation resonates, follow the show, leave a five-star review, and share it with a friend who loves animals as much as you do. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com